H OW TO D EVELOP RUNNING SPEED! H OW TO D EVELOP RUNNING SPEED! Mike Antoniades Performance & Rehabilitation Director

Football Coaching Speed Coaching Sport Dimensions Speed Workshops University Lectures Mike Antoniades

Who are Sport Dimensions & what do we do?

Who are Sport Dimensions? Performance Training (Speed, Strength & Power Conditioning) Individual Team training Coach the Coaches Rehabilitation Training Knee, Back, Shoulder, Lower Limb Protocol Development Prevention Movement Training Biomechanical Analysis & Correction Performance & Rehabilitation Team: 3 Physios, 4 Performance & Rehab Trainers, MA

Who do we work with? Professional athletes from football, rugby, track & field: - Chelsea FC, Chelsea Academy - Stoke City, Fulham, Tottenham - Ipswich Town, West Ham - Crystal Palace - Blackburn - QPR - Wolves - Bath Rugby - WASPS - Harlequins… USA, Europe Recreational Athletes Non - Athletes

Speed! What are talking about? What do we want?

Sprinting or Sports Speed? Coaches & Conditioning experts Biomechanics of the sport –Straight Line Sprinting –Multi-directional Speed Differences between Sprinting & Sports Speed?

Sprinting All movements pre-planned –No unknowns ONE Reaction Time No Contact Explosiveness Acceleration-Maximum Velocity Forward Movement

Multi-directional Speed Movements not planned – Mostly Reactive Football, Rugby, Gaelic Reaction times Change of Direction every 4-6 secs Planting & Pivoting Acceleration – Deceleration – Acceleration Jumping & Landing Four Components of Speed Quickness, Reactive, Active, Complex Maximum velocity?

Sport Specific Speed Sport is a series of Movements –Pre-planned Track & Field –Reactive in Multi-directional sports Speed most valuable of qualities Speed is series of Motor patterns

Speed is a Skill!! Dispel some Myths Not something you are born with? Genetics Speed is a skill you can develop –Athletic development –Sport Specific development Can be taught from the age of 7!

Running & Sprinting Technique Sport Specific - Running Biomechanics –Similarities in running “Style” –Football, Rugby, Hockey, Gaelic, Basketball –Creates Muscle Imbalances Affected by Injury Junior athletes –Not Taught biomechanics –Sport Specific Speed

Running & Sprinting Technique What can you see? Biomechanical Analysis Video Analysis Video Clips

Common Running/Speed Weaknesses Bouncing Heavy landing Arm movement Over-striding Using the Hamstrings (Not!)

Common Multidirectional weaknesses Muscle imbalances –Dominant to Non-dominant Heavy landing Arm movement Turning preference Planting Preference Using the Hamstrings (Not!) Slow feet = Quickness

Key factors in developing Fast Athletes? The Optimal training Period –Who –When –Why –How The Neural Stimulus –Training the neuromuscular system Motor Development –Movement Patterns Sport Specific Speed Training –Quality of Technique & Intensity

Training the Neuromuscular system Positive Movement patterns –Motor engrams Quality of movement –Technique of the movement High velocity movements Fatigue of the CNS Muscle imbalances

Quality of Movement Quality of movement –Running Technique –Multi-directional Technique Train the movement not the muscle!

How do you develop Sport Speed? Correct biomechanics for the sport Neuromuscular development Increase in coordination & agility Increase in functional strength

Relationship between Speed & Injury Reduction – Biomechanics & Injury – Speed & Biomechanics - Speed & Injury Reduction –Sports Specific Speed –How you train SSS –Low load V High Load –Static V Dynamic

Learning Process Motor Patterns Hours for Unconscious Comp. Neural Maps Phantom Limb Phenomenon

Coaching Children U14 Children are not mini adults Optimal Age for movement training Coordination & Agility Lactate runs

Coaching Vs Training Coach to improve! Quality not Quantity! Correct Bad movement. Coaching Attitude Focus on the positive. Know how we learn.

Stages of Learning Unconscious Incompetence Conscious Incompetence Conscious Competence Unconscious Competence

Questions?